Find out exactly how many calories your body needs
Takes 3 minutes. You'll walk away with a precise calorie target and personalised macros based on your training.
Guessing
"I'll just eat 2,000 calories and see what happens"
This calculator
Precise TDEE based on your body, your training, your life
Using the Harris-Benedict equation — the gold standard in sports nutrition — this tool calculates your Basal Metabolic Rate, adds your real activity level and exercise, and gives you a fat loss calorie target with optimal macros.
Step 1 of 8
What's your name and email?
We'll send your personalised results here too.
First name
Email address
Step 2 of 8
What's your biological sex?
Used to calculate your metabolic rate accurately.
♂
Male
♀
Female
Step 3 of 8
How old are you?
Step 4 of 8
What's your height?
Height (cm)
Feet
Inches
Step 5 of 8
What's your current weight?
Weight (kg)
Weight (lbs)
Step 6 of 8
Do you know your body fat %?
Optional — only if you've had it tested (DEXA scan, calipers). Leave blank to skip.
Body fat % (optional)
Step 7 of 8
How active are you day-to-day?
Don't count your workouts here — that's the next step. Just think about your job and daily life.
Sedentary
Desk job, mostly sitting — work from home, office worker
PAL 1.1
Lightly Active
Walk to work, on your feet for parts of the day (~10k steps)
PAL 1.3
Moderately Active
On your feet most of the day — retail, teaching, hospitality
PAL 1.5
Very Active
Hard physical work all day — labourer, tradie, landscaper
PAL 1.7+
Step 8 of 8
Plan your training week
Tap each day, toggle it on if you train, then set up to 2 sessions. Matches your exact calorie burn per session.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday
Session 1
Duration45 mins
Session 2
Duration45 mins
Rest day — toggle on to add training
Here's your personalised energy plan
Based on your body, lifestyle and training
Basal Metabolic Rate
—
kcal / day at rest
Avg Daily Exercise
—
kcal / day from training
Your Total Daily Energy Expenditure
—
kcal / day — what your body actually burns
Fat Loss Target (TDEE − 500 kcal)
—
kcal / day to lose fat while preserving muscle
Your Daily Macro Targets
Protein
—g
— kcal
Fat
—g
— kcal
Carbohydrates
—g
— kcal
Protein 1.5g/kg · Fat 0.6g/kg · Carbs from remaining calories. These are starting targets — adjust weekly based on progress.
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Want support & accountability with this?
Take part in The Nutrition Playbook — the proven system that puts these numbers into action with coaching, community and accountability built in.